The best way to exercise to burn fat
Believe it or not but your body wants you to be fat, not
obese or drastically overweight but not so lean that your washboard is on show.
The reason for this is evolution, it
was carrying extra body fat that kept your ancestors alive, and when food was
in short supply their fat stores kept them alive and gave them the energy to
breed.
Get It Right
Most people tend to believe that the best way to lose weight
is to go for a long run every day for about 40 minutes to an hour, doing any
kind of exercise like this, a long steady jog or bike ride is called Steady
State Cardio Endurance Exercise and for years people have believed this is the
best way for weight control.
Fact Is
The fact is regularly performing long slow sessions of
running, swimming, cycling, rowing and the like isn’t the best way to burn fat
for weight loss, and even worse if your nutrition plan is based around carbs
like pasta, potatoes and bread.
Reverse Effect
In some cases to much cardio can lead to an increase in body
fat as running for hours places a lot of stress on your body, which in turn
causes an increase in the stress hormone cortisol which instructs your body to
store more of the energy you use as fat ready to cope with the next session,
but the side effect of this is it also causes muscle tissue breakdown and stops
you getting lean well toned muscle definition.
Do you see long distance runners with rippling muscles, lean
waists or six packs
For cardio to be effective it needs to be performed in short
sharp bursts, for example, if running, jog for a minute then sprint for 30
seconds as hard as you can, then jog for a minute, sprint for 30 seconds and so
on, ( think of it like driving a car, cruising down the motorway at a steady
speed uses far less fuel than stop starting speeding up and slowing down around
town, and your body works much the same way.) and this works best when mixed in
with resistance training.
Torch The Fat
The best method of torching the fat is to mix it up, combine
weight training with intense cardio sessions, with weight training you still
burn fat up to 48 hours after your session as energy is being used to repair
and create muscle growth, which is why you need a days rest in between for
recovery, which is as important as the training itself, with cardio, you only
burn fat while you are doing it, and when you stop so does the fat burning, but
because of the benefits it gives to your heart and lungs is the perfect end of
the week training session.
When doing the high intensity cardio your lungs cannot take
in enough oxygen so this causes an oxygen deficit, and with all debts they have
to be repaid, your body does this by increasing the amount of oxygen it
consumes in the hours after your exercise session has finished, this is known
as Excess Post Exercise Oxygen Consumption – EPOC – and this period of
increased oxygen intake also increase the rate at which you burn calories.
Get Your Rest
While lifting weights is one of the best ways to burn fat,
just picking up a bar once and walking away is not going to do it, it will make
you stronger, but have little fat burning effect.
You need to lift weights in a specific way to get the right
fat burning response, this means lifting weights in the same manner as you will
do your high intensity cardio workout, that means work hard then take a short
rest before lifting again.
Not giving your body quite enough time to recover is crucial
in making sure that your efforts to burn fat are successful.
This technique is known as “accumulated fatigue” it is
designed to push your body out of its comfort zone and make sure the maximum
amount of muscle fibres possible are been broken down.
Our workouts will be based around two giant sets of four
moves taking very little rest between each exercise, this keeps your heart rate
high and causes the most amount of muscle damage, so the rest periods must be
adhered to as too much rest will have less effect, take longer and may not give
you the desired effect.
Remember
Remember your eating plan is as important as your training
session if not more so, getting the perfect body is 80% what you eat and 20%
what you do
Coming up next
Eating for fat loss
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